EFT (Emotional Freedom Techniques)
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How can EFT nourish you?
Emotional freedom techniques, or EFT, is a modality whose aim is to restore emotional and psychological well-being. Since your state of mind is closely associated with physical health, EFT therapy may assist with alleviating some physical ailments, such as stress-related conditions, as well.
The core practice of EFT can be described as ‘psychological acupressure’, as it involves lightly tapping key points along the energy meridians on your face and body, as identified in traditional Chinese medicine[1] (TCM). EFT tapping is performed while mentally focusing on a traumatic or troubling emotional situation, usually accompanied by repeating statements related to the disturbing event.
EFT was developed by Gary Craig in 1995[2], originally based on the idea that troubling emotions are caused by imbalances in the body’s energy system[3]. It has also been hypothesised that tapping therapy may work by affecting structures in the brain that are associated with stress response and memory processing[4].
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Practitioners offering EFT
Benefits of EFT
Research suggests tapping therapy may significantly reduce levels of cortisol[5] (the stress hormone), and it has been reported to offer possible improvements to the quality of life for elderly people[6]. It has also been reported that EFT may be a highly effective way of reducing the symptoms of depression[7] in people from many different walks of life.
The results of one study suggested EFT may be beneficial in supporting weight loss, with associated improvements[8] in psychological well-being. Tapping therapy is reported to reduce the duration and emotional distress involved in counselling[9] for trauma-related psychological problems. There is also evidence to suggest EFT may have positive effects on several measures of physical health, such as blood pressure, heart rate variability and immune function[10].
EFT may assist in relieving symptoms related to:
What to expect from an EFT session
This is a modality you can easily try yourself if you’re wondering, “What is EFT tapping like?” There is plenty of information available online with simple instructions to follow, but for best results, working with an experienced EFT therapist is advisable.
A session of EFT begins with choosing an intention or a problem area in your life that you wish to resolve and setting a benchmark[11] of how much physical or emotional discomfort you are feeling about the issue when you begin. It is advised that you only choose one clearly defined issue per session, and develop a ‘reminder statement’ that identifies the issue[12] while also acknowledging that you love and accept yourself regardless.
You will then need to tap a series of prescribed points on your face and body[13] in a specific sequence while keeping your focus on what is troubling you by repeating keywords related to the issue. After completing the sequence, give yourself another rating for the level of discomfort you feel about the problem. A qualified EFT therapist can provide you with valuable assistance in identifying your issue, selecting a reminder phrase, learning the tapping sequence and generally support you through the process.
As with any exercise or wellness program, please consult your medical professional before commencing EFT. If you have an injury or other health issue, or any concerns at all, also speak to your EFT therapist, who will be happy to address these and help you optimise the therapy based on your individual requirements.
References
- How The ‘Tapping’ Technique Can Help Ease Anxiety In Minutes. Australian Women’s Health [cited 2024 Oct 23].
- What is EFT (or “Tapping,” as it is commonly known)? The Palace of Possibilities [cited 2024 Oct 23].
- Emotional Freedom Technique. GoodTherapy [cited 2024 Oct 23].
- How Does EFT Work? Evidence Based EFT [cited 2024 Oct 23].
- The Effect of Emotional Freedom Techniques on Stress Biochemistry. The Journal of Nervous and Mental Disease [cited 2024 Oct 23].
- Potential of emotional freedom techniques to improve mood and quality of life in older adults. British Journal of Community Nursing [cited 2024 Oct 23].
- Nelms JA, Castel L. A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. EXPLORE; 2016 Aug 22.
- Depression Symptoms Improve after Successful Weight Loss with Emotional Freedom Techniques. International Scholarly Research Notices: Psychiatry [cited 2024 Oct 23].
- Emotional Freedom Techniques: A Safe Treatment Intervention for Many Trauma Based Issues.Taylor & Francis Online [cited 2024 Oct 23].
- Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. PMC [cited 2024 Oct 23].
- EFT tapping in 5 steps. HealthLine [cited 2024 Oct 23].
- How to do EFT tapping. MedicalNewsToday [cited 2024 Oct 23].
- How to do the EFT Tapping Basics. The Palace of Possibilities [cited 2024 Oct 23].
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